Why Eat Mackerel Instead of Salmon? A Deep Dive into Nutrition and Sustainability

January 2, 2026 •

3 min read

According to the American Heart Association, incorporating at least two servings of fatty fish per week can significantly enhance heart health. But when it comes to choosing between two popular options, mackerel often outshines its more famous counterpart. Here’s why you should eat mackerel instead of salmon, focusing on key factors like omega-3 content, mercury levels, cost, and overall sustainability.

Quick Summary

Mackerel offers a nutrient-dense and affordable alternative to salmon, boasting higher concentrations of omega-3s, essential vitamins like B12, and vital minerals. Its smaller size and shorter lifespan lead to significantly lower mercury levels, making it a safer option for frequent consumption. Mackerel is also a highly versatile fish for cooking and presents a more sustainable seafood choice due to its robust population.

Key Points

Superior Omega-3s: Atlantic mackerel often contains higher levels of health-boosting omega-3 fatty acids compared to salmon.
Lower Mercury Risk: Smaller mackerel species, like Atlantic mackerel, have significantly lower mercury accumulation due to their size and lifespan.
Affordable Nutrition: Mackerel is typically more budget-friendly than salmon, offering a great nutritional return for the cost.
Rich in Vitamins and Minerals: It is an excellent source of Vitamin B12 and Selenium, providing a powerful boost to immune and nervous system health.
Sustainable Seafood Choice: Smaller mackerel populations are often more robust and sustainably managed, especially with appropriate certifications.
Culinary Versatility: Mackerel's distinct flavor and firm texture make it adaptable to many dishes, from grilling to canning.

Mackerel vs. Salmon: A Nutritional Face-Off

While both mackerel and salmon are highly-regarded oily fish packed with beneficial nutrients, a closer look at their nutritional profiles reveals several differences. Mackerel, particularly Atlantic mackerel, frequently contains higher concentrations of specific nutrients that offer distinct health advantages.

Superior Omega-3 Content

One of the most compelling reasons to eat mackerel instead of salmon is its impressive omega-3 fatty acid content. Studies have shown that some species of mackerel can contain significantly higher amounts of DHA and EPA per serving compared to salmon. These essential fatty acids are crucial for supporting cognitive function, reducing inflammation, and promoting cardiovascular health.

Richer in Key Micronutrients

In a head-to-head micronutrient comparison, mackerel stands out in several categories. It provides a superior source of vitamin B12, selenium, and copper. Vitamin B12 is vital for energy and nerve function, while selenium acts as a powerful antioxidant that supports thyroid and immune health. Salmon, while rich in other B vitamins like B6 and B5, falls behind in these specific areas.

The Mercury and Sustainability Advantage

Concerns about mercury levels in seafood are valid, and this is another area where mackerel demonstrates a clear benefit, especially when choosing smaller species.

Lower Mercury Levels

Due to its smaller size and shorter lifespan, Atlantic mackerel accumulates far less mercury than larger, longer-living species like king mackerel or tuna. In contrast, some farmed salmon can contain moderate levels of contaminants, and large wild salmon species still accumulate more mercury than the smaller Atlantic mackerel. This makes smaller mackerel varieties a safer choice for regular consumption.

A More Sustainable Choice

In terms of environmental impact, choosing sustainable seafood is increasingly important. While some salmon fisheries are well-managed, others, particularly those focused on wild Atlantic salmon, face sustainability challenges. Many species of mackerel, especially Atlantic mackerel caught with specific methods, are considered a more sustainable option. It is always best to check for certifications like the Marine Stewardship Council (MSC) label to ensure a responsible choice.

Comparison: Mackerel vs. Salmon


Feature	Mackerel	Salmon	Key Takeaway
Omega-3 Content	Often higher per serving, depending on species	Excellent source, but can be lower than some mackerel	Mackerel often provides a higher concentration of omega-3s
Mercury Level	Lower, especially in smaller species like Atlantic mackerel	Varies by species and sourcing; generally higher than smaller mackerel	Mackerel is a safer, lower-mercury choice for frequent meals
Protein	Richer in protein per 100g serving	High protein content	Mackerel offers slightly more protein by weight
Cost	More affordable on average	Generally more expensive	Mackerel is the more budget-friendly option
Culinary Versatility	Versatile for grilling, baking, smoking, and canning	Versatile for grilling, baking, smoking, and raw applications like sushi	Both are versatile, but mackerel is a great substitute for canned tuna

Practical Reasons and Culinary Uses

Beyond nutrition, practical considerations and culinary uses solidify mackerel's appeal. Its robust, distinct flavor profile stands up well to various cooking methods, making it incredibly versatile. It can be grilled, baked, pan-fried, or smoked, and it's also commonly sold canned or pickled. Canned mackerel can serve as a highly nutritious, budget-friendly alternative to canned tuna for salads and sandwiches.

Preparation Methods

Grilled: Mackerel fillets, with their firm texture, are perfect for grilling and can be marinated with simple herbs and lemon.
Baked: Whole mackerel can be baked with vegetables to create a flavorful, rustic dish.
Canned: Canned mackerel is a convenient option for quick, healthy meals and salads.
Smoked: Smoked mackerel adds a rich, savory flavor to salads, pâtes, or served simply on toast.

Conclusion

While salmon remains a healthy and popular choice, the evidence suggests there are compelling reasons to eat mackerel instead of salmon. Its superior omega-3 concentration, lower mercury levels, affordability, and robust nutritional profile make it an outstanding contender for anyone looking to optimize their dietary health and make more sustainable food choices. By diversifying your seafood intake to include this nutrient-dense fish, you can enjoy a wider range of flavors and maximize the health benefits of your diet.

Embrace Mackerel: An Authoritative Resource

For those interested in learning more about the nutritional science behind oily fish, the National Institutes of Health (NIH) provides a detailed fact sheet on Omega-3 Fatty Acids. This resource offers further scientific context on the benefits of EPA and DHA, the key omega-3s found in both mackerel and salmon.

Frequently Asked Questions

While both are excellent sources, some species of mackerel, such as Atlantic mackerel, have been shown to contain a higher concentration of omega-3s per serving than salmon.

Smaller mackerel species, like Atlantic or Pacific mackerel, generally contain lower levels of mercury than salmon. Larger species like king mackerel have higher levels and should be consumed less frequently.

Often, yes. Atlantic mackerel fisheries are considered more sustainable than some salmon stocks. Look for a Marine Stewardship Council (MSC) certification to confirm responsible sourcing.

Mackerel has a stronger, richer, and more oily flavor profile compared to the milder, flakier, and often smokier taste of salmon.

Yes, mackerel is generally a more affordable and economical option compared to salmon, making it a great budget-friendly protein source.

Canned mackerel retains many of the nutritional benefits of fresh mackerel, including omega-3s and protein. However, be mindful of sodium content in canned products.

Yes, mackerel can be a versatile substitute in many recipes, particularly those that involve grilling, baking, or incorporating flaked fish into salads and pasta dishes.